Dumbbell Swing

At a glance

Equipment

Single dumbbell

Suggested reps

3 sets of 12–20 reps

How to perform it

1. 1

   Stand with the feet a little wider than the hips, holding one dumbbell vertically by its top head with both hands. Hinge at the hips and swing it back between your legs, back flat.

2. 2

   Snap the hips forward and squeeze the glutes to swing the dumbbell up to chest height, arms relaxed, then let it swing back down into the next rep. Hips power the swing, not the arms.